1 - Chifukwa Chimene Mukufunikira Kuchita
Folate ndi vitamini Yomwe imakhala yofunikira kwambiri popanga DNA ndi RNA. Kulephera kwa anthu kungachititse mtundu wamagazi wotchedwa megaloblastic anemia, momwe maselo anu amagazi ndi aakulu ndipo sangathe kunyamula mpweya wabwino m'maselo m'thupi lanu. Ndiponso, amayi omwe ali, kapena omwe angakhalepo, ali ndi pakati, amafunika masewera kuti achepetse chiopsezo cha vuto la kubadwa lotchedwa spina bifida.
Akuluakulu amafunika pafupifupi 400 micrograms kuti azichita tsiku lililonse (amayi apakati amafunikira ma microgram 600 pa tsiku).
Zakudya zina, monga chakudya cham'mawa cham'mawa, mpunga woyera, mankhwala ena a lalanje, ndi zinthu zopangidwa ndi ufa woyera, zimapangidwa ndi mavitamini ndi minerals angapo, kuphatikizapo folate, ndipo mukhoza kutenga ngati zakudya zowonjezera. Koma pali zakudya zingapo zomwe mwachibadwa zimakhala bwino. Pendetsani muwonetsero wojambula zithunzi kuti mudziwe zambiri za magulu khumi omwe timakonda.
2 - Chicken Lira
Kudya chiwindi cha nkhuku kukupatsani mankhwala ambiri monga vitamini A ndi mavitamini ena a B. Nkhuku iliyonse imakhala ndi makilogalamu pafupifupi 47, mapulogalamu 7 a mapuloteni ndipo imakupatsani pafupi 38 peresenti ya zosowa zanu za tsiku ndi tsiku.
3 - Mbewu za mpendadzuwa
Mbeu ya mpendadzuwa imakhala yambiri m'maminiti ambiri ndi vitamini E komanso folate. Supuni imodzi ya mbewu idzakupatsani pafupifupi 5 peresenti ya zosowa zanu za tsiku ndi tsiku, 21 peresenti ya zosowa zanu za tsiku ndi tsiku za vitamini E, ndi 9 peresenti ya magnesium yanu.
4 - Katsitsumzukwa
Katsitsumzukwa kamakhala kochepa kwambiri koma kamakhala ndi mavitamini ndi mchere. Chikho chimodzi cha katsitsumzu kophika kamakhala ndi 2/3 mwachindunji chanu cha tsiku ndi tsiku kwa masewera ndi oposa vitamini K, yomwe ilipo pafupifupi 40 calories.
5 - Nkhuku
Nkhuku zimakhala ndi mapuloteni, mapiritsi, ndi mchere zomwe thupi lanu liyenera kukhala ndi thanzi labwino. Amakhalanso apamwamba kwambiri. Pa chikho cha nkhuku zophikidwa muli 39 peresenti ya zosowa zanu za tsiku ndi tsiku. Iwo sali ochepa mu makilogalamu - chikho chimenecho chimakhalanso ndi makilogalamu 295, koma ndi angwiro ngati mapuloteni omwe amapanga chakudya chopatsa thanzi.
6 - Turnip Greens
Mpweya wotsekemera umakhala wambiri komanso zakudya zambiri zomwe zimakhala ndi zakudya monga calcium, magnesium, vitamini A, ndi vitamini C. Zimakhalanso ndi makilogalamu 29 pa kapu ya masamba ophika. Nanga zazomwezo? Chikho chimodzi chidzakwaniritsa 42 peresenti ya zosowa zanu za tsiku ndi tsiku.
7 - sipinachi
Sipinachi ndi masamba ena obiriwira omwe amawoneka bwino kwambiri, kuphatikizapo chitsulo, calcium, ndi potassium, vitamini, A, C, ndi K, ndi fiber. Chikho chimodzi cha chivundikiro cha sipinachi chofiira 15 peresenti ya zosowa zanu za tsiku ndi tsiku, ndipo ndizomwe zimakhala zochepa m'makilogalamu - zokhazokha zisanu ndi ziwiri. Chikho chimodzi cha sipinachi yophika chidzakumana ndi 65 peresenti ya zofunikira zanu zolemba ndipo ili ndi makilogalamu 40 okha.
8 - Nkhuta
Pano pali zakudya zopatsa thanzi zowonjezera , vitamini E, mafuta abwino a monounsaturated, vitamini E, ndi miyala yambiri. Mmodzi wokha (pafupifupi 32 mapepala osungira) amakupatsani 9 peresenti ya chakudya chanu tsiku ndi tsiku kuti mudye. Imakhalanso ndi makilogalamu pafupifupi 165, choncho ndi yabwino kwambiri ngati masabata osakaniza masana.
9 - Zipatso za Brussels
Zipatso za Brussels zili ndi mavitamini ambiri komanso amchere ambiri, kuphatikizapo zakudya zamakono. Chikho chimodzi chimakupatsani pafupifupi gawo limodzi mwa magawo anayi a chakudya chanu tsiku ndi tsiku kuti mukhale ndi ma calories 56 okha.
10 - Endive
Pali njira pano yomwe ili ndi masamba obiriwira, ndipo ngakhale omwe sindinawatchule (monga kale ndi makola) ndiwo abwino. Pano pali wobiriwira wokongola amene angakupatseni magawo asanu ndi anayi a magawo asanu ndi awiri a zosowa zanu za tsiku ndi tsiku zokhala ndi ma calories asanu ndi limodzi okha. Mudzapeza mavitamini A ndi K komanso mavitamini ambiri ndi chikho cha endive.
11 - Nyema Zosakaniza
Nandolo zamasamba zamatenda zimanyamula mapuloteni komanso mavitamini, kuphatikizapo mchere wochuluka. Zili ngati iwo ali angwiro komanso osapitirira makilogalamu 223 pa chikho. Ndipo mumapeza 60 peresenti ya zosowa zanu ndi kapu imodzi.
Chitsime:
Dipatimenti ya Ulimi ya United States Pulogalamu Yowunika Kafukufuku National Nutrient Database ya Standard Reference Release 28. https://ndb.nal.usda.gov/ndb/search.